WOD

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 10 (No Measure) 2 Rounds 75ft DB OH Walking Lunge 250m Row 1 minute Hallow Hold Gymnastics Handstand Walks, Rope Climbs, rotating for 10 minutes Metcon Metcon (Time) 6 Rounds 6 C2B Pull-ups 400m Run rest 1 minuteRx Plus- x 8 27 MTC Mobility Smash your […]

North Industry – Home Workout View Public Whiteboard Warm-up 10 minutes 20 Jumping Jacks 20 Hip Glides 20 Crab Walks 20 Dead Bugs 20 Foot Pulls 20 Skater Lunges Strength 5 x 6 Max distance Skater Lunge 20 seconds Russian Swings rest as needed Metcon Metcon (Time) 40 DB Facing Burpees Rest 2 minutes 30

North Industry – CrossFit View Public Whiteboard Warm-up BBC 1 (No Measure) 2 Laps 15 Frogs 3 Barbell Complexes 2 Laps 15 Table Tops 3 Barbell Complexes (add some weight) 2 Laps 15 Alternating Leg Raises 3 Barbell Complexes (add some weight) Strength Clean & Jerk Complex: HSC+FS+PJ+SJ @ 78-83% Metcon Metcon (AMRAP – Reps)

North Industry – Home Workout View Public Whiteboard Warm-up 10 Minutes 3/3 Three Way Lunge 8 Toes to Hands 10/10 S. Leg Glute Bridge 1 min: Goblet Squat Stretch Metcon Metcon (AMRAP – Reps) AMRAP 2:2 x 5 7 Burpee Tuck Jumps Max American Swings

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 9 (No Measure) 2 Rounds S. Arm OH DB Walking Lunge, 100ft 20 V-Ups 6 Shuttles, 75ft Strength Overhead Squat (3×5 @ 75-85%) Metcon Metcon (AMRAP – Reps) AMRAP 7 Cal Row AMRAP-7 Burpee Box Jump Over rest 7 minutes between efforts*Complete 150 Double Unders during

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 6 S. Inch Worms 12 Spider-Man’s w/Rotation 18 Bicycles Strength 5 x 10-20 Standing S. Arm DB Shoulder Press 10-20 Bent Over S. Arm DB Rows Metcon Metcon (AMRAP – Reps) AMRAP 10 10 HR Pushups 30 Double Unders

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 1 (No Measure) 3 Rounds Barbell 20-15-10-5 5-10 Strict T2B 4 Shuttles, 75ft Strength Shoulder Press (5×4 @ 79-84%) 4 Strict/Weighted Pull-ups after each set Metcon Metcon (AMRAP – Reps) AMRAP 12 2,4,6… DB Snatches (50/35) Push-ups Mobility Smash your T-spine and lats for 10 minutes

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 1 (No Measure) 1 Round 20 Shuttles, 50ft 75ft Spiderman 75ft Inch Worm 20 V-Ups 6 Lateral Shuffles 6 Carioka Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 31 400m Sled Pull (135/85) 100 Burpees 100 Ball Slams 400m Team Run w/BallSled Pull

North Industry – Home Workout View Public Whiteboard Warm-up 1 Rounds 10 Stationary Inch Worms 20 Wall Frogs 20 Lateral Leg Swings 20 Glute Bridges 20 High Knee Pulls 20 Russian Twists Strength 4×10/10 S. Leg RDLs Metcon Metcon (AMRAP – Reps) 4 Rounds 1 min: Russian Swings 1 min: Jump Lunges 2 min: Rest

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 1 (No Measure) 3 Rounds Barbell 20-15-10-5 5-10 Strict T2B 4 Shuttles, 75ft Strength Back Squat (4×3 @ 78-83%) Strength Sumo Dead Lift, 3×3 @ 78-83% Metcon Metcon (Time) AMRAP 10 75 Front Squats (95/65) OTM 40 Double Unders10 MTC Mobility Smash your Quads for 10